Went to a different calisthenics park today in Lisbon, but unfortunately can't remember its name. I am starting to feel stronger and my arms have visibly grown in size - progress!
| Day 3 | Reps | Sets | Rest time | |
|---|---|---|---|---|
| Full body workout | Pull ups + negatives | 2+5 | 5 | enough |
| Full body workout | Diamond push ups | 10 | 3 | enough |
| Full body workout | Dips | 7 | 3 | enough |
| Full body workout | Explosive australian chin ups | 8 | 4 | enough |
| Full body workout | Diamond push ups | 10 | 3 | enough |
Two days ago I went to the same calisthenics park as I did the time before in Lisbon.
| Day 1 | Reps | Sets | Rest time | |
|---|---|---|---|---|
| Full body workout | Push ups | 15 | 4 | enough |
| Full body workout | Australian pull ups | 14 | 3 | enough |
| Full body workout | Diamond push ups | 10 | 3 | enough |
| Full body workout | Australian chin ups | 14 | 3 | enough |
| Full body workout | Dips | 7 | 3 | enough |
I did this at a random park in Lisbon in Portugal. I unfortunately was late in doing this work as I was stranded at the airport yesterday and couldn't access a pull-up bar the day before.
| Day 5 | Reps | Sets | Rest time | |
|---|---|---|---|---|
| Full body workout | Australian pull ups | 12 | 4 | Enough |
| Full body workout | Diamond push ups | 10 | 4 | Enough |
| Full body workout | Jump pull ups | 8 | 4 | Enough |
| Full body workout | Wide push ups | 15 | 3 | Enough |
| Full body workout | Dive bomber push ups | 8 | 3 | Enough |
Today I was joined with Hassan Bayloun. He also came to Portugal for WebSummit.
Below is the workout for today. I definitely feel like I am in better shape. Pushups in particular are starting to feel much easier. I got into clap pushups today and it wasn't as difficult as I expected it to be.
| Skills | Chosen dynamic skills progressions | 10 min | 5 | enough |
| Full body workout | Pull ups negatives | 5 | 5 | enough |
| Full body workout | Diamond push ups | 14 | 3 | enough |
| Full body workout | Dips (on bench) | 12 | 3 | enough |
| Full body workout | Explosive australian chin ups | 8 | 4 | enough |
| Full body workout | Clap push ups (form was deteriorating a bit towards the end of a set) | 10 | 3 | enough |
| Full body workout | Straight legs bear crawl | 25s | 3 | enough |
| Full body workout | Pike push ups | 8 | 3 | enough |
| Full body workout | 1 minute plank, 30 second side plan on each side | enough | ||
| Full body workout | Lunges | enough |
I worked out yesterday here in Bonn, Germany. I went to two kids playground, but due to the number of kids present I couldn't use all the amenities the playgrounds had to offer.
Below was the workout I did. I substituted knee pushups and pushup negatives for real pushups. It's imperative that I find a pull-up bar for next time.
| Day 1 | Reps | Sets | Rest time | |
|---|---|---|---|---|
| Full body workout | Military Push ups | 10 | 4 | enough |
| Full body workout | Australian pull ups | 12 | 3 | enough |
| Full body workout | Diamond negatives | 10 | 3 | enough |
| Full body workout | Australian chin ups | 12 | 3 | enough |
| Full body workout | Dips (leaning on a giant tree on the ground) | 12 | 3 | enough |
| Full body workout | Jump pull ups (not done) | 8 | 4 | enough |
| Full body workout | Incline pike push ups | 8 | 3 | enough |
| Full body workout | Bent knees leg raises (not done) | 12 | 4 | enough |
| Full body workout | Squats | 20 | 4 | enough |
Yet another day in Paris at "Square Eugene Varlin". Below was the workout suggested for the day. I swapped all assisted pushups for the real pushups and replaced "hollow body" with planks.
I am having second thoughts on this workout program. I am not sure it's the most efficient way for me to achieve the goal described in the project. I'll be giving that a bit more thought over the next few days.
| Day 5 | Reps | Sets | Rest time | |
|---|---|---|---|---|
| Full body workout | Australian pull ups | 8 | 3 | Enough |
| Full body workout | Incline diamond push ups | 6 | 3 | Enough |
| Full body workout | Jump pull ups | 6 | 3 | Enough |
| Full body workout | Wide push ups on knees | 10 | 3 | Enough |
| Full body workout | Hindui beginner push ups | 8 | 3 | Enough |
| Full body workout | Hollowbody on the ground | 15s | 3 | Enough |
| Full body workout | Hiptrusts | 15 | 4 | Enough |
| Full body workout | Calf raises | 10,10,15 | 3 | enough |
Bonsoir from Paris! I made it a few hours late today, but that doesn't mean I'll skip my workout 😉
I ended up working out at a calisthenics park called "Square Eugene Varlin". Below was the workout for today. I swapped diamond push ups on knees with full diamond pushups, jump dips with full dips, and incline pushups with full pushups. I am noticing the program isn't including as much abs so far. I hope that changes, or I'll be making adjustments as I go.
| Day 3 | Reps | Sets | Rest time | |
|---|---|---|---|---|
| Full body workout | Pull ups negatives | 3 | 5 | enough |
| Full body workout | Diamond push ups on knees | 8 | 3 | enough |
| Full body workout | Jump dips | 8 | 3 | enough |
| Full body workout | Explosive australian chin ups | 6 | 3 | enough |
| Full body workout | Incline push ups | 8 | 3 | enough |
| Full body workout | Straight legs bear crawl | 15s | 3 | enough |
| Full body workout | Pike push ups negatives | 5 | 3 | enough |
| Full body workout | Side knees raises | 6 each side | 2 | enough |
| Full body workout | Lunges | Max | 4 | enough |
This was my workout for the day:
| Day 1 | Reps | Sets | Rest time | |
|---|---|---|---|---|
| Full body workout | Push ups on knees | 10 | 3 | enough |
| Full body workout | Australian pull ups | 8 | 3 | enough |
| Full body workout | Push ups negatives | 6 | 3 | enough |
| Full body workout | Australian chin ups | 8 | 3 | enough |
| Full body workout | Bench dips | 10 | 3 | enough |
| Full body workout | Jump pull ups | 6 | 3 | enough |
| Full body workout | Pike push ups negatives | 8 | 3 | enough |
| Full body workout | Bent knees leg raises | 8 | 4 | enough |
| Full body workout | Squats | 15 | 4 | enough |
I am in Dusseldorf. There was no calisthenics park nearby so I had to be scrappy in finding pull-up bars to use.
Update 2017/12/30: This project is now complete and I published the results here. Here's the video with the final outcome:
Current Progress (completed!)
Deadline: December 31, 2017
This is the first project I formally structure in this way, and I am hoping that this new format of projects and goal creation would help me add a bit of structure to my time.
So, what is Project Small Fish?
Project Small Fish is a mental and physical fitness project. My goals are to:
The program I'm following is 8 weeks long, so it should be just shy of two months, but I am giving myself extra slack just in case.
At the end of this project, I should be able to do the following:
At the time of this writing, the exercises in green above I can do, the orange ones I can "sort of" do it but I struggle, and the red ones I just can't do at all.
Admittedly, the list of exercises above is not glamorous, but I am a big believer in "slow is smooth, smooth is fast". This process should help me get into the habit of training as well as strengthen my joints for more advanced exercises - I don't really have a good track record when it comes to joint injuries.
I'll be following a training program on the web I found called Caliathletics, which felt to me that was the most interesting/appropriate program to follow. The "Beginner" program they have consists of 8 levels and should help me achieve exactly the goals I've written above.
I'll be reporting my progress as often and as thorough as I can.